Robert Kowalski, author of 'Take the Pressure off your Heart', says that high blood pressure is South Africa’s hidden killer and 10 million people are at risk. “People know if they are overweight simply by looking in the mirror… There is no visual tell tale for high blood pressure, and sadly, all too often the first symptom is death”, Kowalski says.

Kowalski bases his research around international diet standards for reducing high blood pressure. However, he looks at simple ways to bring levels down. Kowalski maintains that it is hard to get people to completely change their lifestyle, but simple modifications can make big differences.

Here are kowalski’s tips for lowering your blood pressure:

  • Know what your blood pressure is. Either have your blood pressure checked, or even better buy a blood pressure monitor. Every home has a set of scales, we need a similar mindset for regulating blood pressure.

  • For around R5, buy some salt substitute from the local supermarket. This is high in potassium, and will keep sodium levels in check. Use regular salt at the dinner table, but replace normal salt while cooking your veggies.

  • End each day with a hot cup of cocoa. Buy the darkest you can find and make sure the only ingredient is cocoa. If you need to, add light milk and sweeten with honey.

  • Elevate your heart rate 30 mins per day. Remember, this can be done in three, ten minute intervals. Walk briskly as if you are late for an appointment – or perhaps, do the gardening.

  • Take a three-minute mini vacation whenever you can. Close your eyes, relax and take deep breaths; very simple!

  • Talk to your GP about natural supplements. A new supplement called Lyc-O-Tomato is having amazing results on reducing blood pressure levels. It is one of a kind.

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